Is exercising twice a week just as beneficial as daily workouts? It might be true in many aspects, as long as you meet the World Health Organization's recommendation of engaging in at least 150 minutes of moderate physical activity weekly. While daily exercise can maintain your physical and mental well-being, being a weekend warrior could also offer similar advantages, especially in terms of weight management and lowering the risk of brain conditions like dementia and Alzheimer's disease. Research published in the journal Obesity suggests that individuals can still lose weight by exercising just once or twice a week. Another study in Nature Ageing found that weekend warriors have a reduced risk of various health issues such as dementia, stroke, Parkinson’s disease, anxiety, and depression compared to those following a more traditional workout routine. If you are pressed for time during the week, dedicating your weekends to exercise can bring numerous health benefits.
For weight loss and overall health improvement, here are some exercises that weekend warriors should consider:
Walking: Both short and long-distance walking are effective for weight management. According to a study in JAMA Network Open, individuals who walk 8,000 steps or more per day for two days a week can improve heart health and longevity. The CDC recommends 150 minutes of moderate-intensity activity per week, which is approximately 15,000 steps or 2,000 steps daily. Walking offers multiple benefits for the heart, brain, weight loss, and flexibility.
Cycling: If traditional workouts are not appealing, cycling can be a fun alternative for weight loss and stress relief. Cycling is a low-impact activity that strengthens lower body muscles, helps regulate blood pressure, and reduces the risk of diabetes. Cycling for 30 minutes can burn around 300 calories. It is also associated with a lower risk of various health conditions.
According to a study published in Frontiers in Sports and Active Living, engaging in activities such as hiking can contribute to overall health benefits, including reduced risk of cardiovascular disease and type 2 diabetes, improved mental well-being, and decreased mortality rates. Hiking offers a challenging workout in a picturesque setting, requiring walking on varied terrains like hills. The activity is more strenuous compared to a simple walk, helping to strengthen muscles and bones, boost mood, and reduce stress.Squats involve bending at the hips from a standing position and standing back up, an exercise recommended in Yoga known as Malasana or the Garland Pose. This exercise, also popular among Indian wrestlers as Uthak-Baithak, strengthens lower body muscles, aids in calorie burning, and enhances stamina. Squats also help develop core muscles, improving flexibility and posture.
Skipping or jumping rope is a playful yet effective workout for weight loss, balance, and coordination. It is particularly beneficial for individuals with sedentary lifestyles. Just 20 minutes of skipping rope can burn significant calories and improve cardiovascular health by enhancing heart and respiratory rates. Additionally, skipping rope helps build core strength, muscle tone, and overall endurance.
To maintain optimal well-being, it is essential to challenge yourself physically and mentally. Even if weekdays are busy, incorporating different exercises during the weekends can compensate for missed workouts. Remember to prioritize variety and continuous effort in your fitness routine for overall health improvement.Exercise without any equipment.
